The Physical Benefits of Salah: More Than Just a Form of Worship
By Umm Ahmed
Abu Dhabi, UAE

 

Muslims all around the world consider  salah, our five daily prayers, to be a foundational pillar of our faith and an integral act of worship that reaps magnanimous rewards in the form of Allah's mercy and blessings. Though we offer salah out of religious obligation and understand the spiritual aspect of it, we often tend to overlook the physical benefits of prayer.

It is interesting to note that even modern-day science has been able to prove the numerous physical benefits of offering salah. Some of these health benefits include:

• Overall hygiene and cleanliness
• Regular exercise for the body
• Metabolic function
• Improved digestion
• Musculoskeletal support
• Enhanced blood circulation
• Improved cardiovascular health
• Physical therapy for back and joint pain

Further Examination of Salah Postures

It is worth looking deeper into the mechanics of each posture to understand the greater wisdom hidden behind this obligatory ritual of worship and, also one of the foundational pillars of Islam. 

1. Takbir

Muslims begin their salah with  takbir, which requires the raising of both hands (with the palms open) up to and beside both ears, thumbs touching the backside of the earlobes, keeping the elbows bent. 

• This posture actively engages the pectoralis muscles that connect the front walls of the chest with the bones of the upper arm and shoulder, allowing them to stretch gently along with the shoulder blades. 
• This posture significantly helps to expand the chest cavity, thus supporting the respiratory function in our body.  

2. Qayyam

The  qayyam posture entails the act of standing straight, at the beginning of each rak’ah, with hands placed on the abdomen (for men) and chest (for women). Throughout the practice of qayyam, this calls for an even distribution of weight through both feet, provided that it is done properly. 

• This helps to ease the balance of the body as the lower back falls into a neutral position whilst simultaneously activating the core muscles and thereby strengthening them. 
• This position aids in lengthening the spine and, hence, assists in improving the posture.

3. Ruk’u

Ruk'u,  or the forward bending position in prayers, is one in which we are expected to maintain a 90 degree angle. When in this position, we extend the spine thereafter stretching the back muscles, hamstrings, and calve muscles. 

• This posture is particularly beneficial as it relieves any kind of stiffness at the neck, around the spine, and in the back. It is significantly helpful for the lower vertebral column and for providing stability. 
• It also aids in increasing the flexibility of the hips and hamstrings and greatly reduces the risk of nerve compression in the lower back region. 
• When in the state of ruk’u, our core muscles (abdominal muscles) are engaged and this not only helps in developing these muscles but also allows abdominal pressure to be exerted, easing issues related to the intestines, such as constipation. Moreover, the ruk’u position allows for the kidneys to receive a gentle massage which can prevent the individual from developing kidney stones and, in cases where they are present, it assists with the expulsion of them. 
• Ruk’u also greatly helps improve balance and coordination, in addition to posture. Extending our bodies at a 90-degree angle helps to promote the flow of oxygen and blood to the upper regions of the body, i.e., the head (brain), eyes, ears, nose, heart, and lungs. This keeps the circulation of blood regulated and organs functioning properly. 
• It is also believed that ruk’u helps to maintain the proper position of the fetus in pregnant women.   

4. Jalsa

The  jalsa posture requires one to sit on the floor, with both legs folded in a manner such that the heels touch the gluteal region (general region of the buttocks) and the feet are stretched and toes extended. The individual's hands are placed gently on the knees.

• This posture allows for the glute muscles (hip muscles) to be flexed, thereafter supporting the lower back and aiding in the maintenance of good posture while the spine is kept in an upright and in a lengthened position. This proper sitting posture also helps with the strengthening of the core muscles (abdominal muscles).
• During jalsa, the knee joint achieves a full inner range motion which is greatly beneficial in preventing degenerative knee problems. Since the knee joint experiences a rotational movement, it prevents it from stiffening and enhances its flexibility. 
• Owing to this posture of sitting, the ligaments (tough elastic tissues) around the ankle and knee joint achieve greater strength and hence are better able to support the body’s weight, which again is vital since these two joints receive the most pressure during the course of daily activities and movement.

5. Sajdah

The  sajdah is the position of prostration, which involves flexion of the lower back with the forehead resting gently on the floor, the tip of the nose touching the surface of the floor, palms facing down flat (equidistantly on either side of the ears) and elbows bent at an angular position. 

• In the state of  sujood or prostration, the head is in a position whereby it is lower than the heart. This makes it possible for the brain to receive an increased amount of blood supply which stimulates the brain’s frontal cortex (frontal lobe). Scientifically speaking, this reduces the chances of brain hemorrhage and headaches and helps in lowering the blood pressure as well.  
• The surge in blood supply generally improves the brain’s functioning and positively impacts associated cognitive abilities such as memory and concentration levels. The improved blood circulation to the brain also signals and supports the flow of oxygen to other parts of the body, including the lungs which improves the respiratory system. 
• During sajdah, the neck muscles are found to be activated as the individual attempts to lower and lift their head in a controlled manner. This in turn helps with the strengthening of the cervical muscles. 
• While performing sajdah, the hip joint and spine are stretched to the maximum and this calls for the lengthening of the nerves due to the stretch experienced in the entire vertebral column. This helps curtail lower back injuries and pain such as sciatica.
• Additionally, as the individual stretches and curls their body in a manner such that the stomach presses against the thighs, it helps to engage and tighten the abdominal muscles, thus preventing flabbiness.  

For a believer, understanding the wisdom and benefits associated with salah from not just a spiritual aspect but from a physiological point of view, is truly inspirational. It helps draw us closer to our Creator out of His love and mercy for prescribing these acts of worship upon us. 

May Allah help us connect with Him at a deeper level, spiritually as well as physically, and reap maximum rewards and blessings from offering our obligatory and non-obligatory prayers. Ameen.

(Umm Ahmed is an early childhood educator and mother of three boys. Always on the quest to learn, she is passionate about seeking knowledge and passing it on to others. A writer in the making, she draws inspiration through deep conversations, laws of nature, and her own children. She and her family are currently living in Abu Dhabi, UAE.)